Raw or Cooked Vegetables: Which Is Better for Your Gut Health?

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Are you planning to have a salad for your next meal? Eating raw vegetables is a healthy choice, but it raises some hygiene concerns.

According to Dr. Preeti Seth, a nutritionist and founder of the “Patchouli” center in Delhi, consuming raw vegetables has long been linked to health benefits. In Ayurvedic medicine, these foods are considered “sattvic,” meaning they promote purity and vitality. Nutritionally, raw vegetables retain heat-sensitive vitamins and enzymes that are often affected by cooking.

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Benefits of Raw Vegetables

• Nutrient Preservation

Raw vegetables retain more vitamins and minerals, such as vitamin C, which is sensitive to heat.

• Body Hydration

Many raw vegetables have high water content, contributing to hydration.

• Antioxidants

They contain antioxidants that fight inflammation and lower the risk of chronic diseases.

• Low-Calorie Content

They are low in calories, aiding in maintaining a healthy weight.

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• Natural Enzymes

Raw vegetables contain enzymes that aid in digestion.

Edwina Raj, head of the clinical nutrition department at “Aster CMI” Hospital in Bangalore, adds that the fibers in raw vegetables support gut health and help reduce sugar and cholesterol levels.

Are Raw Vegetables Better Than Cooked Ones?

Dr. Bhuwan Shetty, a gastroenterologist at “Gleneagles BGS” Hospital in Bangalore, explains that the method of vegetable preparation impacts their nutritional content. Light cooking methods, such as steaming, can enhance nutrient absorption and soften tough fibers. Raw vegetables, on the other hand, retain heat-sensitive nutrients but may cause digestive issues for some individuals.

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Risks of Pesticides and Parasites

Dr. Seth emphasizes the need to be cautious about parasites, bacteria, and pesticides in raw vegetables, especially with the increasing use of chemicals in agriculture. Edwina Raj concurs, noting that raw vegetables may be prone to contamination if proper hygiene and storage standards are not followed.

To safely consume raw vegetables, it is recommended to wash them thoroughly, peel them, and soak them in water mixed with salt or vinegar. They should be eaten immediately after preparation or stored below 5°C to maintain their safety.

Experts advise striking a balance between cooked and raw vegetables to ensure the body benefits from all available nutrients.

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